HOME WORKOUT 4/22/20
720 Athletics – Build or HIIT
Warm-up (No Measure)
2min monostructural of choice
8 Pushup to pike
4/4 Sumo stance torso around the worlds
8 sumo squats
2-4/2-4 Airplane hip rotations
Metcon (No Measure)
No clock for this one. Focus on quality.
A. 3 rounds:
12/12 Cossack squat to lateral step up
10/10 Side plank hip dips
B. 3 rounds:
360 Box/Pike HS Walk (L&R) Adv: 30ft HS walk
20 Situp to overhead
C. 3 rounds:
100ft Duck Walk (at parallel) or Accumulate 60sec forward/reverse
20 Towel Russian Twists (arms extended)
D. 3 rounds:
8/8 Rear foot elevated RDL + Split squat
20 Feet elevated hip thrust
*Part A- Surface height is mid shin- knee. Use DB, KB, pack, text book, jug as shown in video.
*Part B- If you can do a wall walk, do 3 reps. Use any external load for the situps as you’d like or towel as shown in video.
*Part C- You can use any external load for the twists if you’d like.
*Part D- Mid shin-Knee height on elevated surface. Use external load if you have it or body weight only.